Compound exercises are multi-joint movements that strengthen multiple muscle groups. Compound movements require more body control and can be utilized by both novice and advanced lifters. These movements are also more functional than machine isolation exercises and should be incorporated into your routine. The American College of Sports Medicine recommends the squat exercise while other compound exercises include pushups, the lunge to overhead press and the rowing machine.
Squat
Squats work your whole lower body while incorporating stabilization of the weight from your upper body. This exercise works your glutes, hamstrings and quadriceps. This exercise is a compound movement because you are moving at your knee, hip and ankle joints. To perform a squat place the barbell across your back so that it is evenly distributed on each side. It should be located just below the base of your neck across your traps. Now, bend your hips allowing your butt to move backward while bending at your knees. Keep lowering your butt until your thighs are parallel to the floor. Now, contract your quadriceps and glutes driving your legs back to full extension. Continue reaching the parallel position and returning your legs to full extension until your legs are fatigued.
Pushups
Pushups are a compound exercise that requires your shoulder, elbow and wrist joints to move to produce movement. This causes the muscles of your chest, triceps and shoulders to work together to move your body throughout the lift. You can perform pushups by first placing your hands flat on the ground then moving your legs away from your body until your legs form a straight line with your back. You should turn your head so that your chin points directly toward the floor. Your body weight should be supported by your arms and your feet. Now, lower your body slowly to the floor. Once your chin gently touches the floor, push through your arms to return them to full extension. Repeat this motion until your chest, triceps and shoulder muscles are fatigued.
Lunge to Overhead Press
The lunge to overhead press exercise works the muscles of your shoulders and legs. This exercise is a compound movement because your shoulder, knee and hip joints must all work together to execute this exercise. Start by placing your right foot about 3 feet in front of your left foot. Grab a pair of dumbbells and hold them at shoulder level so that your thumbs face each other. Bend your left knee so that it descends toward the floor. Simultaneously bend your right knee, allowing your right thigh to become parallel to the ground. Once your right thigh is parallel to the ground, push down through your heels driving your body back upward. As you are driving your lower body upward, push the dumbbells overhead by extending your arms upward.
Rowing Machine
Although the rowing machine is not technically considered a traditional resistance training exercise, it is also a perfect example of a compound joint movement. Rowing requires you to utilize the muscles in your back in tandem with your leg muscles to get the machine to row. Grab the hand attachments of the rowing machine with an overhand grip. Place your feet on the stationary box while sitting down on the moveable rowing seat. Now, lean back, pull on the rowing attachments and push down on the stationary box. Once you have reached full extension in your back, swing the rowing attachments forward and bend your knees. The bending of your knees will allow you to move the seat closer to the stationary foot platform. Now, pull again with your back and push with your legs. Continue this rhythmic cycling until you have completed your workout.
References
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
- "NASM Essentials of Personal Fitness Training"; April 2007
- 2Athletes.com: Barbell Squat
- American Council on Exercise: Pushup
- American Council on Exercise: Lunge with Overhead Press
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